Monday

CrossFit Evergreen – CrossFit

“Death is one prophecy that hasn’t failed.” – Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

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Strength

Back Squat

Back Squat

Set 1: 4 Reps @ 83%

Set 2: 3 Reps @ 89%

Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%

Set 5: 3 Reps @ 95%

Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%

Set 8: 3 Reps @ 101%

Set 9: 2 Reps @ 107%

STIMULUS

-All percentages are based off your 5-Rep Heavy Back Squat

-We’ll repeat this 4-3-2 scheme next week at higher percentages

-We’ll re-test our 5-Rep Back Squat in the week that follows

Metcon

Grim Reaper (2 Rounds for reps)

AMRAP 5:

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9:

Thrusters (95/65)

Chest to Bar Pull-ups
STIMULUS

-In today’s conditioning piece, we’ll work through two 5-minute AMRAPs with 5 minutes of rest between

-Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh

-The barbell weight is ideally the same for both movements, unless your thruster and overhead squat capacity are drastically different

-Choose gymnastics variations that you could complete 20+ reps of both movements unbroken when fresh

-You could also keep the weights and variations the same and adjust volume:

First AMRAP Example: 15-12-9

Second AMRAP Example: 12-9-6

If you finish the set of 9’s within these windows, you’ll move back to the large opening set

-Your score for each couplet is total number of reps completed

Strategy

General

-On both of these AMRAPs, we can look to hold on for large barbell sets and chip away at the gymnastics movements in manageable sets

-Aim to complete each barbell set with no more than 1 break

-A good goal can be to get to around the halfway point and make a decision if you should break or can continue to hold on to the finish

-Quick sets and quick breaks is ideal on the gymnastics movements

-Only go for big gymnastics sets in the first round if you see yourself holding big sets without long breaks in the second and third rounds

-See below for possible break-up strategies for each set

Second AMRAP

Set of 15: 15 / 8-7 / 5-5-5 / 5 Sets of 3

Set of 12: 12 / 7-5 / 4-4-4 / 4 Sets of 3

Set of 9: 9 / 5-4 / 3 Sets of 3